CrossFit Twenty Pound Hammer – CrossFit
Warm-up
A: Warm-up (No Measure)
Rowing Technique
Weightlifting
B: Metcon (Weight)
4 sets NFT:
DB step ups x 6-8/side, alternating
Bent over DB row x 8-12
FLR/FLRR x 60 sec.
*Score = step up weight/hand (not total). Record DB row weight & FLR/FLRR to notes
Metcon
C: Metcon (Time)
For time:
500m row
Rest 60 sec.
400m row
Rest 60 sec.
300m row
Rest 60 sec.
200m row
Rest 60 sec.
100m row
